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WOD: Monday, 22 June 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

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Weekly Special:

Kipping

5-10 minutes of working on whatever progression exercises are most useful for you..

Passive/Active Hold, Arch/Hollow swinging, Laying Hip Thrust, Kipping w/3 sec hold on top, Kipping, Butterfly Progressions…

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Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Strength:

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Row/Pull Up/Rope Climb

Depending on your strength level perform one of the following:

  1. 3 sets of 5 Ring Rows
  2. 3 sets of 5 Pull Ups
  3. 3 Rope ascends (and descends!), arm pull only
  4. …Rope Plank Pulls are fine as well 😉

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Rx WOD:

20m Squat Hops

20 Air Squats

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Double Ladder

10-1 Deadlifts 100/70 kg

1-10 Wall Balls 20/14 lbs

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Scale 1:

Deadlifts 80/55 kg

Wall Balls 14/10 lbs

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Scale 2:

KB Goatbag Swings AHAP

Goblet Squat & Press AHAP

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Coaches Note:

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Strength:

Use perfect form, but choose a difficulty that keeps your reps per set at a max of 5. If you can do more than 5, you need to increase the difficulty. Negative Ring Rows/Pull Ups may be performed alternatively – negative (eccentric) phase should be 8-10 seconds. Rest 2-3 minutes between sets.

WOD:

Start with 10 DL, followed by 1 Wall Ball, then 9 DL and 2 WB…. finish with 1 DL and 10 WB. Technical Failure is a no-rep (rounded back, knees coming in etc.)

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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